Personalized Marathon Training Plan Guide
Preparing for a marathon requires a systematic training plan. RunBox AI coach creates a customized 16-20 week marathon training plan based on your fitness level, goal time, and available training time.
Why Choose an AI-Customized Marathon Training Plan?
- Personalized Assessment: Based on your running experience and fitness condition
- Smart Adjustments: Training intensity optimizes automatically with progress
- Scientific Pacing: Based on your target finish time
- Injury Prevention: Reasonable intensity progression to avoid injuries
preparing for marathon season: gear expert's honest recommendations
After enduring the cold winter and the inevitable weight gain during the Spring Festival, are your abs and obliques still visible? As the earth rejuvenates, we welcome the blossoming March, a time for new beginnings and fresh expectations. For running enthusiasts, what else does March signify? A new marathon season has begun. Check the dates of the marathons you signed up for before the Spring Festival; are they approaching quietly? Are you ready?
The preparation we are talking about here mainly includes three aspects:
First is physical preparation. Is your body ready to meet the demands of high-intensity, high-energy-consuming exercise?
Second is psychological preparation. Regardless of the distance or type of race, whether it's a road race or a trail run, we must not take it lightly. Follow the principle of underestimating it mentally but taking it seriously strategically. Anticipate all difficulties in advance so that even if we encounter them, we can face them calmly.
Third is equipment preparation. As the saying goes, 'If strength is insufficient, equipment can make up for it.' This is not without reason. Although we cannot rely solely on high-performance gear to significantly improve our athletic performance, the accumulation of daily training is the key to a qualitative leap. However, wearing suitable gear that enhances athletic performance can effectively protect your marathon journey, making it smooth and enjoyable, indirectly helping you improve your performance.
Next, let's focus on the equipment needed for marathon running.
A hundred runners might have a hundred different gear combinations. On the marathon track, you can see all kinds of unique outfits. We are not confined to a rigid form; diversity is the most beautiful scenery on the track. Although there are no specific mandatory requirements for gear, the general direction is to ensure comfort, minimize body load, and be prepared for variable weather and road conditions. The gear recommended here has been tested and used in daily training and competitions, for your reference. There will always be better and more advanced gear on the market, so there is no best gear, only the most suitable for you.
1. Running Shoes
Running shoes are the most important piece of equipment. They will accompany you throughout your run. If they fail, your marathon journey will be in vain. Therefore, choosing the most suitable running shoes for your race is crucial. It is recommended not to blindly pursue expensive big brands. Often, the best-performing shoes are those with a high performance-to-price ratio, more suited to the race conditions.
Beginner Runners: Codoon Smart Running Shoes 10K, 21K, 42K
Codoon has designed a series of running shoes tailored for runners' daily training and different race distances. Their purpose is to ensure all runners can safely and successfully complete the race. With Codoon smart running shoes, from training to the race, their superior performance and outstanding chip monitoring allow you to comprehensively understand your exercise status. With the Codoon app as support, you can easily review and compare your experiences later.
Intermediate Runners:This is a special group. They already have certain abilities and need lighter, more shock-absorbing running shoes.Recommended: Anta C202 City Custom Running Shoes and ASICS Series Running Shoes.
Last year, Anta's C202 city custom running shoes, designed for several major gold medal races in China, became very popular among runners. With their lightweight, excellent grip, and anti-slip properties, they became a highly regarded choice among runners. The most important thing is that if you complete the race wearing them, you can get these high-quality domestic running shoes for free, which is great news for runners.
Beijing Marathon Custom Edition
Shanghai Marathon Custom Edition
Guangzhou Custom Edition
Xiamen Custom Edition
ASICS GT-2000 Series Running Shoes
The ASICS GT-2000 is ASICS' best-selling running shoe, known for its outstanding support and excellent shock absorption. Its midsole and outsole durability are also rare among running shoes. My longest-worn pair of running shoes is the GT-2000, which accompanied me for over 1200 kilometers. Even when it retired, it was still in good condition, just no longer suitable for high-intensity races, proving its excellence.
Advanced Runners: Salomon RA Road Running Series
Salomon's high-end brand positioning designs running shoes based on different runners' types and foot characteristics, integrating professionalism and science into running. The rich experience and technology accumulated in the trail running field are applied to road running shoes, making you more efficient and effective. The price of 998 is relatively affordable among high-end running shoes.
Trail Running Shoes:For trail runners preparing for TNF100 and mountain races, I recommend two star trail running shoes with good feedback from my evaluations. They are designed for long-distance trail races, with excellent materials and craftsmanship, and unique details that give you an edge in complex and variable road conditions, winning in the technological revolution!
Kailas Fuga Pro
Arc'teryx Norvan LD
(The surprise in the 2018 Shanghai International Marathon finisher's bag)
As the number of marathons in China increases, attracting more excellent runners and expanding the influence of the races has become a new challenge for event organizers. More humane services and guarantees can enhance the runners' experience. A good example is the highly sought-after Shanghai Marathon, which is a dream race for many runners. The post-race slippers prepared for a runner were practical and thoughtful. This reminds me of a runner from Heze, Shandong, who ran the Beijing Marathon in slippers and finished in under 3 hours, shocking the running community and making the slippers a hot topic. This proves that speed is not determined by your shoes; your own strength is the only measure of excellence.
2. Race Clothing
Top
For beginners and novice runners, bravely stepping onto the track to face an unprecedented challenge is commendable, regardless of the results. These runners are often excited and curious, stopping for selfies or letting photographers capture their handsome figures for social media posts. Wearing bright and colorful clothing can help photographers spot you in the crowd, increasing your exposure. Since performance is not the main focus, why not fully express yourself and show your best side?
Intermediate runners not only seek entertainment but also have performance expectations. It is recommended that they wear the race clothing provided by the event organizers. Most race clothing is made of quick-drying and comfortable materials, helping to wick away sweat. Event organizers usually choose reliable sports brands for sponsorship, so the quality of the clothing is relatively guaranteed. Additionally, runners can wear compression tops or sleeves under their T-shirts, depending on the weather and their own conditions, to help resist the cold, maintain body temperature, and support blood circulation and core muscles.
Advanced runners have a clear goal: performance, performance, performance. They rarely care about the scenery or race supplies along the way. Some runners are so fast that photographers can't capture their images, leaving them with no official photos. However, they achieve excellent results. For them, clothing choices are more about simplicity, with minimal wind resistance. Sports vests are their top choice, representing speed and showcasing their perfect physique. Running with the wind is their pursuit.
There is also a special group called 'pacers.' They lead runners with a stable and efficient pace, acting as moving timers on the track. It is crucial to recognize them in the crowd. Pacers usually wear clothing provided by the organizers, with unique and eye-catching designs. With time balloons, they are the brightest stars on the track.
Running Shorts and Compression Pants, Compression Leg Sleeves
Running shorts are generally breathable, lightweight, quick-drying, and comfortable.
Loose Fit: Loose, comfortable, lightweight, not clinging to the legs, and not feeling stuffy or heavy even when sweating, but prone to exposure.
Compression Fit: Compression pants and leg sleeves fit closely to the body, promoting blood circulation, relieving muscle soreness, and enhancing leg strength during exercise. It is best to wear seamless sports underwear with compression pants to avoid embarrassment. Compression pants require high standards for quick-drying and breathability, so choose quality brands from professional sports stores to avoid buying inferior products that do not provide the necessary protection.
Additionally, applying some Vaseline to the thighs and groin can effectively reduce friction during long runs, preventing redness and bleeding. The chest and armpits should also be appropriately treated based on individual conditions.
3. Smart Sports Equipment
Wearable devices are widely used by young people in sports and fitness. They make exercise more data-driven, providing useful data to make our workouts more scientific, healthy, and easy.
Smart Earphones:
Beginner and novice runners: Codoon Smart Heart Rate Earphones
These earphones can monitor your heart rate in real-time and provide intelligent voice guidance to help you adjust your exercise state scientifically and effectively, running with a coach.
Intermediate runners: Mpow i2, i6, and Jaybird Wireless Sports Earphones
Combining fashion and sports functions, these earphones allow you to listen to dynamic music while understanding your exercise data, helping you achieve the best exercise state.
Advanced runners: AfterShokz Bone Conduction Earphones S600, S650
These earphones offer the best comfort and functionality under advanced technology. They do not affect your running pace and can be worn for long periods, making them a must-have for advanced runners and those pursuing performance.
Sports Watches and Bands:
Beginner and intermediate runners: Recommended Codoon GPS Sports Watch and Codoon Band
The Codoon GPS Sports Watch S1 is, in my opinion, the most successful sports product from Codoon. It outperforms other major brands in price and is fully capable for beginner and intermediate runners, serving as an indispensable tool for advancing to higher levels.
Codoon Smart Heart Rate Band: It monitors heart rate during exercise and supports Codoon interactive training courses and live streaming, helping you quickly improve your performance with the help of professional fitness coaches, shedding the novice label.
Advanced runners: Recommended Garmin 235L
The Garmin 235L is a watch designed specifically for Chinese runners, inheriting the advantages of previous versions while making it affordable and useful for more excellent runners. Its simplicity, affordability, and high cost-performance ratio make it a popular choice among sports watches.
Honor Band 4 Running Edition
Huawei has launched a special edition for running enthusiasts. It is unique among sports bands, as it can be worn on the wrist for data collection and monitoring or on the foot to accurately measure running posture and provide scientific and reasonable suggestions, offering a detailed exercise plan for marathon preparation.
4. Running Accessories
Visor Cap:A visor cap can protect against wind, sun, rain, and sweat. Many runners wear a visor cap during races. It is practical and stylish, adding points to your look. Choose a visor cap that matches your outfit, skin tone, and face shape for a stylish appearance.
Sports glasses work better with a visor cap. If you wear glasses, a visor cap can help keep them in place, preventing the frames from slipping due to sweat. Glasses can also block UV rays, and for nearsighted runners, they help you see the road conditions clearly, reducing safety hazards.
Running Waist Pack, Arm Pack, and Trail Pack
Running is best done light, but some small items are essential during a run, such as energy gels, salt tablets, phone, keys, necessary documents, and some cash. Don't overlook these small items; you may not always need them, and race supplies might provide some, but being prepared gives you peace of mind, allowing you to focus entirely on the race.
That's all for my recommended marathon gear. You can choose and match freely based on your characteristics and preferences. There are no specific brands or models, and no good or bad. As always, the most suitable is the best.
Finally, a reminder: although the marathon season is approaching, scientific and effective training, not blindly pursuing performance and speed, maintaining a good mindset, and using your existing smart equipment to help you prepare is better than any top-notch gear!
I wish everyone good results in the 2019 marathon events, achieving your small goals and plans, making running more than just a sport, but an integral part of our lives.
Start Your Marathon Training Journey
With RunBox app, you'll get:
- GPT-4o powered personalized training plans
- Daily training guidance and feedback
- Nutrition and recovery advice
- Real-time progress tracking
Download RunBox now and let our AI coach create your personalized marathon training plan!
